Niacin, also known as vitamin B3, is a part of the B-complex vitamin family. The function of B vitamins is to help the body's cells produce energy. According to the U.S. Department of Agriculture, the recommended daily allowance of niacin is about 16 milligrams per day for men and 14 milligrams per day for women, which is obtained easily in the American diet. However, niacin is re-added to some baking ingredients to enrich them with the useful B vitamin, which can be lost through processing.
Niacin
The function of niacin includes the release of energy from nutrients such as glucose, fat and alcohol. In addition, niacin is required for structure and function of skin and the nervous system. While niacin holds many biological functions, including intracellular respiration, biosynthesis and oxidation, it is also important in baking. Although there is little to no risk of niacin deficiency in the U.S., niacin is part of the list of ingredients added to enriched flour to prevent niacin deficiency. According to the U.S. National Library of Medicine, niacin can also be found in supplemental form and is used for diet restrictions involving cholesterol and fat intake. It can be used to reduce the cholesterol and fatty substances in the blood and help prevent niacin deficiency.
Niacin and Baking
Niacin's effect in baked goods involves health and disease prevention. Grains contain B vitamins in their natural state, yet they are lost when grains are made into flour. Niacin and other B-complex vitamins had been lost in processing at the initial development of white flour, and many people were showing signs of niacin deficiency in the early 1900s. It was later suggested to enrich flour with the B-complex vitamins to prevent illness.
The Food and Drug Administration requires that a pound of enriched flour must replenish the B vitamins that are lost in processing to be considered "enriched." The quantities of B vitamins needed are: 2.9 milligrams of thiamin, 1.8 milligrams of riboflavin, 24 milligrams of niacin and 0.7 milligrams of folic acid. To be considered enriched, 20 milligrams of iron must be added, and an addition of calcium is optional.
The Food and Drug Administration requires that a pound of enriched flour must replenish the B vitamins that are lost in processing to be considered "enriched." The quantities of B vitamins needed are: 2.9 milligrams of thiamin, 1.8 milligrams of riboflavin, 24 milligrams of niacin and 0.7 milligrams of folic acid. To be considered enriched, 20 milligrams of iron must be added, and an addition of calcium is optional.
Sources of Niacin
In the U.S., the most popular sources of niacin include meat, fish, poultry and enriched whole-grain breads and fortified cereals, notes the USDA. Niacin can also be taken as a supplement, especially in elderly populations with limited intake, according to niacin research conducted through the USDA.
Niacin Benefits and Risks
According to the Baking Industry Research Trust website, niacin deficiency, or pellegra, is common in countries where corn is a staple food. Corn, or maize, contains little tryptophan, which is needed to make niacin in the body. The symptoms of pellegra include diarrhea, dermatitis and dementia. Researchers at Harvard Medical School say niacin can be a main medication for improving the levels of HDL cholesterol, or good cholesterol. They stated that niacin supplements can increase HDL up to 7 milligrams per deciliter and reduce LDL, the unhealthy cholesterol.
However, too much niacin can be toxic to the body, especially for the nervous system. It can cause tingling and severe pain. In addition, high doses of niacin can cause liver damage. There is no link to excessive niacin intake from foods. However, just like any other medication or supplement, niacin intake should be monitored by a health care professional.
However, too much niacin can be toxic to the body, especially for the nervous system. It can cause tingling and severe pain. In addition, high doses of niacin can cause liver damage. There is no link to excessive niacin intake from foods. However, just like any other medication or supplement, niacin intake should be monitored by a health care professional.
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